Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;428553][U][B]Tuesday, 10/21/08[/B][/U][B]:

[I]Warm-up: [/I][/B][I]
[U]Stationary Cycling[/U]: 10:00 / L3 / 100 RPM / 2.6 mi / HR to 95
[U]CFWU[/U] X 3. Sub GHD sit-ups for regular sit-ups. Dips 5, 7, 8.

[B]WOD: AMRAP in 20 Minutes:
95# Thrusters X 5
95# Hang Power Cleans X 7
95# Sumo DL High Pulls X 10

[U]Legs were jelly today[/U][/B]. At 95#, got one round of thrusters, I HPC and failed on 2nd. Dropped to 65# (Pack scaling).

[B]65# Thrusters X 5
65# HPCs X 7
65# SDHP X 10
[/B][/I][I][B]Achieved 6 Rounds plus 3 thrusters[/B][/I]

I think my poor eating the last three/four weeks is catching up with me. Felt good today, but not strong. No power in last round of thrusters - - just "got it up there."

[I][B]Strength Work (a little.....after I recuperated).
GTG pullups[/B] (carried through from CFWU to end of WO period). Lost count but did 20 or 22 (did these in 1, 1, 1, 1, etc. increments today). One was accidentally an "L" hang chin up. Tried and got two more (one at a time, with a good rest in between). Got my chin over the bar!! Yahoo!
[B]Dips[/B]: 10 X 2. Haven't gotten 10 dips in a row in about 20 years!
[B]Kipping pull-up practice. [/B]Approx. 20 reps broken into twos and threes. I'm getting close. I think I'd have had one if my arms weren't so blasted shot. Couldn't pull my caboose high enough! At least, this time the attempts looked reasonable in the mirror - - not so much like a gymnastics comedy routine!!:rofl:
[/I][/QUOTE]
Awesome work, buddy. Those pullups are really coming along!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;428603]Awesome work, buddy. Those pullups are really coming along![/quote]

Thanks, Chris. Getting exciting.......

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Wednesday, 10/22/08[/B][/U][B]:

[I]REST DAY.

Physical Therapy.
[/I][/B][I]Had a bit of a setback today. Knee was pretty painful after one of the rehab exercises (which normally has not been a problem). Pain got worse when I did the step-ups on the R/leg.

Rx ..........lots of ice today plus possible temporary "banishment" from lower extremity WODs for a few days. :ranting2:
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;429162][U][B]Wednesday, 10/22/08[/B][/U][B]:

[I]REST DAY.

Physical Therapy.
[/I][/B][I]Had a bit of a setback today. Knee was pretty painful after one of the rehab exercises (which normally has not been a problem). Pain got worse when I did the step-ups on the R/leg.

Rx ..........lots of ice today plus possible temporary "banishment" from lower extremity WODs for a few days. :ranting2:
[/I][/QUOTE]

Take care of yourself...

Re: The Bassman's Log (Steve Lampl)
 

Sucks to hear about the knee. Hope you feel better soon. What's been off with your diet?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;429163]Take care of yourself...[/quote]
Thanks, Carla. Much appreciated!! :thanx:

[quote=Charles Bennington;429210]Sucks to hear about the knee. Hope you feel better soon. What's been off with your diet?[/quote]

Hey Chuck,

Thank you. Ya, I hope the knee straightens itself out quickly.

I've had trouble with nausea just looking at certain foods I've normally loved for about the past three - four weeks, to the point of not wanting to eat - - sometimes at all. Had to force myself to down at least some protein......

Dr. thinks perhaps my gall bladder might be rebelling from the "sudden" proper diet of the last 6+ weeks and doing such heavy exercise. But aside from the nausea/eating problems, I feel really good. Go figure?

Re: The Bassman's Log (Steve Lampl)
 

[B]10/22/08[/B]
[I][B]Update on "eating issues"

[/B]Went to the Dr. today and was advised that the nausea or lack of wanting/being able to eat could be from the sudden change (even for the better) in diet and exercise. Sometimes it can take a few weeks before issues manifest themselves. The Dr. has ordered some tests, including an ultrasound of my gall bladder..................hopefully some answers are close at hand.
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Yeah, I can relate to the food thing. I tend to go uber low carb in really erratic cycles. I'll hit a measured Zone for a while and then just cut carbs to under 30g a day for a bit. No real reason for doing it though. I like to keep some whole milk and whey protein around in case I can't get whole food down.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;429239]Yeah, I can relate to the food thing. I tend to go uber low carb in really erratic cycles. I'll hit a measured Zone for a while and then just cut carbs to under 30g a day for a bit. No real reason for doing it though. I like to keep some whole milk and whey protein around in case I can't get whole food down.[/quote]

Sorry to hear you've had to endure that too. Sometimes I can't even stomach most carbs (e.g, bread, cereal, even chocolate chip cookies for heaven's sake!) without feeling yucky just looking at them. Did ok the other day with a dry piece of whole wheat toast, but that's the exception. I do better with the complex carbs - veggies and fruits, etc. but have to watch how much I eat of those.

Re: The Bassman's Log (Steve Lampl)
 

Don't mean to be sarcastic but I wish [U][B]I'd[/B][/U] get sick just looking at some of the carbs that I can't resist. Like cookies, cereal, bread...
SERIOUSLY...Glad you're taking care of your health...knee and all...it's numero uno!
Feel better...

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;429279]Don't mean to be sarcastic but I wish [U][B]I'd[/B][/U] get sick just looking at some of the carbs that I can't resist. Like cookies, cereal, bread...
SERIOUSLY...Glad you're taking care of your health...knee and all...it's numero uno!
Feel better...[/quote]

Christin,

Thanks for the kind words (no sarcasm noted here!). It's just that I've never had this happen before - - ever, so I don't know what to make of it. I'm really thankful for everyone in the CF community who has offered advice, prayers, and encouragement!

Re: The Bassman's Log (Steve Lampl)
 

Tried some leg lifts and a few push-ups tonight - - wanted to do something worthwhile before I turned in.

[I][B]100 leg lifts[/B][/I]. (non-stop), hands under neck, head/neck/shoulders off ground.
[I][B]30 push-ups[/B][/I] (20 + 10) - - worn out and pooped .........
[I]Not time[/I]d.

Stretched and iced r/knee.

Can't explain why I am dragging so badly. Got a flu shot (1/2 dose) this a.m. Wonder if that's kicking my butt also.......Hoping the "energizer bunny" comes my way soon.........

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Thursday, 10/23/08[/U]:[/B]

[B][I]Medical Test / Ultrasound Day.

[/I][/B][I]Didn't get a chance for WO this a.m. prior to tests. Nothing (water included) by mouth after midnight (I cannot WO without water!!). Nothing back on the tests.

Got 1/2 dose flu shot yesterday. That and what ever else is bothering me just had me plum tuckered for the rest of the day.

[B]Short (2.5) mile walk[/B] with four hard runs uphill mixed in. Each was about 100 yds. (Time=30:00 approx.) Knee felt good, but the rest of me didn't. Did two more uphill (10% grade) "sprints" of about 100 yds. by my house (6 uphills, total) after walk/runs.[/I][I]Hope I feel better tomorrow......absence from the WOs is getting me down!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;430279][B][U]Thursday, 10/23/08[/U]:[/B]

[B][I]Medical Test / Ultrasound Day.

[/I][/B][I]Didn't get a chance for WO this a.m. prior to tests. Nothing (water included) by mouth after midnight (I cannot WO without water!!). Nothing back on the tests.

Got 1/2 dose flu shot yesterday. That and what ever else is bothering me just had me plum tuckered for the rest of the day.

[B]Short (2.5) mile walk[/B] with four hard runs uphill mixed in. Each was about 100 yds. (Time=30:00 approx.) Knee felt good, but the rest of me didn't. Did two more uphill (10% grade) "sprints" of about 100 yds. by my house (6 uphills, total) after walk/runs.[/I][I]Hope I feel better tomorrow......absence from the WOs is getting me down!
[/I][/QUOTE]

You'll feel better as soon as you wake up. I promise.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;430285]You'll feel better as soon as you wake up. I promise.[/quote]

Thanks, Man! Gotta feel better tomorrow. They're gonna put the hurt on me at PT!

Re: The Bassman's Log (Steve Lampl)
 

I hope you are feeling better! I got a knee support for my left knee about 10 months ago when I was having problems with my left knee. It is a tight neoprene sleeve used by weightlifters. It keeps the knee warm and fairly stable, pluss it kept the swelling down. If you are interested I can look up the website where I got it, let me know. Feel better soon.

Re: The Bassman's Log (Steve Lampl)
 

Sorry to hear about the knee, Steve. (Great pullup work the other day though. Sounds like you may have an unnplanned opportunity to focus on gymnastic-type moves and upper body strength.)

What's the issue with the knee - meniscus degradation, old ligament injuries? Any chance the weighted work is giving you IT band syndrome? You should do some foam rolling/self-myofacial release work to make sure your muscles aren't contributing to the pain. I'm betting that there are very few CFers who wouldn't benefit from an IT band rolling session.

Re: The Bassman's Log (Steve Lampl)
 

Hey Stephen- Hope you are feeling better today and that all went well with the PT!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;430341]I hope you are feeling better! I got a knee support for my left knee about 10 months ago when I was having problems with my left knee. It is a tight neoprene sleeve used by weightlifters. It keeps the knee warm and fairly stable, pluss it kept the swelling down. If you are interested I can look up the website where I got it, let me know. Feel better soon.[/quote]

Thanks, Elizabeth! I am feeling a bit better, but still have something weird going on. I do have a sleeve (must be similar to yours?) made of nylon and neoprene, with springs on the sides and a little hole for the knee cap. Worked great, but we moved and I can't find it, so if you don't mind letting me know, that would be great!!

[quote=Christin Street;430678]Hey Stephen- Hope you are feeling better today and that all went well with the PT![/quote]

Thanks, Christin. I feel a bit better, but there is still something off........PT was great, WO.........not so great. I was told today to abstain from any "heavy" knee action (weighted or not; e.g., squats, box jumps, jump rope, etc.). Bummed for sure.

[quote=Patrick Haskell;430374]Sorry to hear about the knee, Steve. (Great pullup work the other day though. Sounds like you may have an unnplanned opportunity to focus on gymnastic-type moves and upper body strength.)

What's the issue with the knee - meniscus degradation, old ligament injuries? Any chance the weighted work is giving you IT band syndrome? You should do some foam rolling/self-myofacial release work to make sure your muscles aren't contributing to the pain. I'm betting that there are very few CFers who wouldn't benefit from an IT band rolling session.[/quote]

Patrick,

Thank you about the knee and pull-ups. I was bummed that the PT advised me to stop with knee bending stuff (for lack of a better way to describe it), so you're right-on, I will definitely pounce on the opportunity to get my upper body going!

Knee issues............let's see. I fell on a wet floor in a market ("Spill on aisle nine!!") a year and a half ago. I'm pretty flexible and if I'd just relaxed and let myself fall, I'd be OK. I resisted the fall and tore three of my four quad tendons off the R/knee. I think the VMO is the only one which was unscathed. At this point, it turns out I have some degeneration in the knee (not there before), possible a little arthritis, narrowing of the tendon channels, and possibly, some scar tissue. There is a fair amount of crepitus also present. Luckily, there has been no edema/fluid on/in the knee (where it doesn't belong) and the meniscus [I]appeared [/I]to be okay in the most recent X-rays.

I'm doing IT band release/rolling therapy as part of the PT. Turns out, a lot of this current problem may be related to really weak R/side hip flexors as well as the tight IT band. Quads appear to be fairly well balanced, per the tech. Oddly enough, the uphill quasi-sprints I did last night when I got cabin fever made the knee feel really good. I've been icing it a lot and taking ibuprofen to deal with any inflammation. That's pretty much it in a nutshell.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;430937]Thanks, Elizabeth! I am feeling a bit better, but still have something weird going on.


Knee issues............let's see. I fell on a wet floor in a market ("Spill on aisle nine!!") a year and a half ago. [/QUOTE]

Stephen, lots of people down here are sick, so you might be catching something. I woke up yesterday with swollen glands and sick feeling sinuses. Been trying to fight it off so it doesn't get worse.

No, No, No, that is not what happened to you. That is just not interesting enough (although it is funny the way you described it). Please change your story to include some wild sports feat (skydiving, extreme skiing, etc..).

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Friday, 10/24/08[/U]:[/B]

[I][B]Physical Therapy.[/B]

Good day today - - knee a bit stronger with little pain. The bad news.....
no lower extremity work (knee bends, squats, box jumps - as if I could do them anyway, thrusters, etc.) for the time being until we get the knee figured out. The good news - - I [U]can run[/U] if it doesn't hurt and I don't go down hill (eccentric work on the quads and knee) or if I use a treadmill.
--------------------------------------------------------------------------------
Felt better today, but still off. Seems like I have no endurance whatsoever.

[B]Warm Up:
Stationary Cycling: 20:00[/B] / L3/L5 / 100 RPM / HR 100 - 112.
[B]
Metcon:[/B]
[B]Treadmill: 40:00[/B]. 4.0 mph at 5 deg. incline (walk).[/I]
[I]Tried to do some interval / sprint work. but could not sustain even a 5.5 or 6.0 mph run more than about .15 miles (just twice). Legs felt really heavy and it was hard to breathe.

[B]Strength:[/B]
[B]Bent over rows (OH grip).
45# X 10
95# X 3
115# X 3
135# X 3
[COLOR=Red]155# X 3 PR![/COLOR]
165# X 3 - Form started to go - shoulders slumped so didn't count.
Worked on strict form:
135# X 5 X 3 (UH grip).

Bb Curls - [/B](Really weak here).
[B]75# X 10 X 2 - [/B]Form degraded quickly. Bending back and using legs most of last set.
[B]55# X 10 X 3

Upright Rows.
45# X 10
65# X 3
85# X 3
[COLOR=Red]105# X 2 PR! [COLOR=Black](fail on 3)
95# X 3

GTG Pull-ups / Chin-ups.
Didn't keep count - - just tried to do some ;).
Got 1 7/8 DH chins! (nose to the bar on 2nd rep). ALMOST......[/COLOR][/COLOR][/B]
[/I]

Re: The Bassman's Log (Steve Lampl)
 

2 PRs is awesome! I'm so glad that you are killing it lately!

Re: The Bassman's Log (Steve Lampl)
 

I'm with Nancy... slipping and falling in the market isn't nearly glamorous enough for an injury to a CF'er! Make it a motorcycle wreck, or an end-over while downhill mountain biking!

But seriously, going good with the PT it looks like, and you're doing the most important thing to get results, which is to be consistent. Keep going like you're going!

Re: The Bassman's Log (Steve Lampl)
 

Hang Power Cleans might be an option...

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;430954]Stephen, lots of people down here are sick, so you might be catching something. I woke up yesterday with swollen glands and sick feeling sinuses. Been trying to fight it off so it doesn't get worse.

No, No, No, that is not what happened to you. That is just not interesting enough (although it is funny the way you described it). Please change your story to include some wild sports feat (skydiving, extreme skiing, etc..).[/quote]

Perhaps you're correct, Nancy (about me being sick, that is). Things are affecting me much differently than they did a couple of months ago. Seems as though I'm much healthier now, but with all this other stuff (nausea, no energy, etc.) going on, it's really weird.

You and Steve are so funny!! I kept thinking I should have a better excuse, but this one gets lots of laughs, particularly when I quote a friend of mine who was responsible for saying the, "Spill on aisle nine!!" line. If it hadn't hurt so blasted much, I would have been laughing then.

[quote=Stephen Smith;431032]I'm with Nancy... slipping and falling in the market isn't nearly glamorous enough for an injury to a CF'er! Make it a motorcycle wreck, or an end-over while downhill mountain biking!

But seriously, going good with the PT it looks like, and you're doing the most important thing to get results, which is to be consistent. Keep going like you're going![/quote]

Thank you, Steve. I'm really excited about tackling some upper body stuff now that I'm supposed to lay off on the lower extremity work for a while.

[quote=Charles Bennington;431030]2 PRs is awesome! I'm so glad that you are killing it lately! Hang Power Cleans might be an option...[/quote]

Chuck, many thanks. Was totally surprised by the PR with the bent over rows - - could never raise over 135 (even 1 rep). This CF stuff is making me stronger than I'd have imagined...........20 years later, yet!

I'll look into the HPCs - - I really need to work on those!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Charles Bennington;431047]Hang Power Cleans might be an option...[/QUOTE]

Um, yeah, what he said. That will get you some hip extension work. Consider stiff legged DLs, too. No sense letting the posterior chain waste away because your quads are suffering. I assume you're doing KTE-type stuff as part of your hip flexor therapy. I'm guessing the GHD might be too much stress on the tendons of the rector femoris.

Re: The Bassman's Log (Steve Lampl)
 

Steve, I've fallen behind on so many logs.... dude, your knee? That sucks. Just do what you know is right. Same advice I should be following about my shoulder right?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Patrick Haskell;431109]Um, yeah, what he said. That will get you some hip extension work. Consider stiff legged DLs, too. No sense letting the posterior chain waste away because your quads are suffering. I assume you're doing KTE-type stuff as part of your hip flexor therapy. I'm guessing the GHD might be too much stress on the tendons of the rector femoris.[/quote]

Hey Patrick,

Good deal. Never thought about the stiff legged DLs either. No KTEs as part of PT, but I have done them as part of a WO. As for the GHD sit-ups, I love them - - absolutely no discomfort in the bad knee, so I'm gonna keep at them.

I've got to spend sometime today or tomorrow picking and choosing exercises and make a list of WODs.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Bob Guere;431219]Steve, I've fallen behind on so many logs.... dude, your knee? That sucks. Just do what you know is right. Same advice I should be following about my shoulder right?[/quote]

Catching up on logs can be difficult........I hear ya!

I guess my issues can be common after time. Perhaps we missed something in my initial PT sessions (hip flexor weakness), etc, so now it's time to pay the piper. I'm being careful....maybe overly so, but I'd like to avoid someone having to go back in to fix things, even arthroscopically.

Hope your shoulder is doing OK.....

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;431262]Hey Patrick,

Good deal. Never thought about the stiff legged DLs either. No KTEs as part of PT, but I have done them as part of a WO. As for the GHD sit-ups, I love them - - absolutely no discomfort in the bad knee, so I'm gonna keep at them.

I've got to spend sometime today or tomorrow picking and choosing exercises and make a list of WODs.[/QUOTE]

Are you just looking for ideas for the posterior chain?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;431321]Are you just looking for ideas for the posterior chain?[/quote]

Actually Chuck, I'm looking for [U][I]anything[/I][/U] within my current capabilities, or stuff I can start to learn (with the strength and ability I now possess) to work the lower extremities without placing too much load on the R/knee and involving the post. chain, as well as really hitting the upper body and core.

If we had a real GHD bench, I'd start hitting the hamstrings and glutes, but I'm going to have to improvise - perhaps obtain a designated ankle holder or ??? GHD situps and other core stuff are going well.

I really want to hit the pull-ups and get my kip down. I think it's just timing at this point. I'm getting strong enough to consistently hold myself just below the bar (when I can't quite make it over) for 5 seconds without dropping any lower. I can also do three or four partial chins (chin over the bar if I don't drop lower than 1/2 way). I've also started doing weighted jumps/negatives and 5 sec. holds with the weight.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Saturday, 10/25/08[/B][/U][B]:

[/B][I]A.M.: Whole body hurts a bit. Think I'm really reacting to the flu shot I got Wed. Feel great otherwise.

4.0 mile slow walk with visiting daughter. 1:22.00 in our mountainous area. Threw in a couple of short, hard, uphill sprints. Knee felt good.
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;431340][U][B]Saturday, 10/25/08[/B][/U][B]:

[/B][I]A.M.: Whole body hurts a bit. Think I'm really reacting to the flu shot I got Wed. Feel great otherwise.

4.0 mile slow walk with visiting daughter. 1:22.00 in our mountainous area. Threw in a couple of short, hard, uphill sprints. Knee felt good.
[/I][/quote]

P.M.
[I][B]Short Metcon[/B][/I]
[I][B]Uphill Sprints - - 125 yds; 2:00 rest between sprints.
[/B]Did six times (was going to try 10, but fried myself), [U]flat out, max effort[/U].
10 - 12% (5 - 6 deg) est grade.
[B]36.55 sec
35.48 sec
36.85 sec
38.63 sec
35.25 sec
33.82 sec

[/B]Wanted to do some strength work today, but I'm done - - put a fork in me!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;431330]Actually Chuck, I'm looking for [U][I]anything[/I][/U] within my current capabilities, or stuff I can start to learn (with the strength and ability I now possess) to work the lower extremities without placing too much load on the R/knee and involving the post. chain, as well as really hitting the upper body and core.

If we had a real GHD bench, I'd start hitting the hamstrings and glutes, but I'm going to have to improvise - perhaps obtain a designated ankle holder or ??? GHD situps and other core stuff are going well.

I really want to hit the pull-ups and get my kip down. I think it's just timing at this point. I'm getting strong enough to consistently hold myself just below the bar (when I can't quite make it over) for 5 seconds without dropping any lower. I can also do three or four partial chins (chin over the bar if I don't drop lower than 1/2 way). I've also started doing weighted jumps/negatives and 5 sec. holds with the weight.[/QUOTE]

I'll find some good stuff for you, just give me a bit and I'll PM you a bunch of ideas and resources.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;431512]I'll find some good stuff for you, just give me a bit and I'll PM you a bunch of ideas and resources.[/quote]

Too cool! I owe you Big Time!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;431513]Too cool! I owe you Big Time![/QUOTE]

You don't owe me anything, ever. I'm just happy to feel useful!

Re: The Bassman's Log (Steve Lampl)
 

You've got a PM

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;431670]You've got a PM[/quote]

Thanks, Chuck!

[U][B]Sunday, 10/26/08[/B][/U][B]: [I]

Rest Day![/I][/B]

[I]Good news nutrition-wise. Yesterday was the first day in a month where I was able to eat a "normal", balanced meal without nausea or danger in "losing it." Feel pretty good today; stopped hurting, so maybe my fluish effects are waning too. Looking forward to "hitting it" again tomorrow.[/I]

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Monday, 10/27/08[/U]:

[I]Physical Therapy. [/I][/B][I]
Going as well as can be expected, however there are signs of some anatomical issues at this point; possible due to scar tissue, knee joint degeneration, or ?? Follow-up probably necessary with an orthopedist.

[B]WARM-UP:[/B]
[B]Stationary Cycling [/B](for knee)
20:00 / L1 / 100 RPM / 4.1 miles. HR not monitored.

[B]METCON: Cycling Bouts - Maximal Effort (Stationary Cycle)
RPMs at/above 100 (do not allow to fall below 90).
Warm-up: [/B]5:00 min @ L3 - Baseline HR established at 110 BPM
[B]Cycle 1 mile @ L8 = 2:39. Recover to BL HR
Cycle .75 mi @ L8 = 2:13. Recover [/B](hardest bout - dropped to just above 90 before finish).
[B]Cycle .50 mi @ L8 = 1:35. Recover
Cycle .25 mi @ L8 = 0:50. Recover
Total time = 26:30 (with recovery periods)

STRENGTH:
Dips 10 X 3 [/B](This was a goal for the end of the week. Made it today!).
[B]Bench Press:
45# X 15 (WU)
135# X 3
155# X 3
175# X 2 (F-3) [/B]Felt strong until 3rd rep. Couldn't lock it out (RATS!!).
[B]135# X 10.
Straight-leg Dead Lift (Training)
45# bar X 10 X 3.
GTG Pull-ups [/B](Do three pull-ups or attempts / set, each approach, by ANY means possible)
[B]3 X 20 approaches. [/B]Got two full DH chins! Almost got a third! Mixed in "L" hand pull-ups and/or attempts, almost got a couple of kipping PUs in until I tried to figure out what I was doing and then couldn't repeat it.
[B]Cable Pull-Downs (Lat, single arm).[/B]
[B]50# X 10 X 3 X 2 (each arm).[/B]

Good day overall. Felt really good, though metcon killed me. Making great BW strength gains on pull-ups and dips (YES!!!).

[/I]

Re: The Bassman's Log (Steve Lampl)
 

Completed a dip goal and got 2 DH PUs. Wow, great day. How's the stomach feeling?